Blog
14 Jun 2017
Hip pain? Back pain? Duck Bum?
By Laurie Edge-Hughes, BScPT, MAnimSt (Animal Physio), CAFCI, CCRT
Are you one of the multitude of people that have combination hip and back issues? While there are a few different factors that can contribute to this issue, one of them might be a tight iliopsoas. Ilio-who-whatis?
The iliopsoas is otherwise known as the hip flexor muscle. It primarily works to bend the hip and can also help to stabilize the spine. When tight it limits your ability to stand up straight or flatten your back out (i.e. you hyperextend your low back). My yoga instructor calls it ‘Duck Bum’ – where your bum sticks way out and you have a bit of a sway or crease in your back. If you want to try something to help your hip and back or to combat ‘Duck Bum’… try these exercises on for size.
- Bridge: Lying on your back, bend your knees and slide your heels as close to your rear end as possible. Then lift up your pelvis as high as you can. You should feel a stretch at the front of your hip and thigh. Hold here for 5 slow breaths. Lower to the ground. Take a moment, repeat 2 more times.
- Supported bridge: Lying on your back, bend your knees and slide your heels as close to your rear end as possible. Then lift your pelvis up and off the ground. Next, slide a yoga block under your pelvis (so it rests on the boney part of your pelvis at the back). Stay in this position for 10 - 15 slow breaths. (If you don’t have a yoga block, try using a soccer or volleyball or something of similar size and support).
I like these two exercise for stretching out the iliopsoas because there is a limited amount of spinal hyperextension, and they're harder exercise to ‘cheat at’!
If you do have hip or back pain, then consider trying out our physiotherapy services at Two Hands Physiotherapy! One of our therapists would be happy to help sort out all of your muscle and joint issues and ‘fine tune’ your home program!
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